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Wednesday, October 19, 2016

4 Easy Ways To Boost Your Progress At The Gym

So, you’re going to the gym and doing well. You feel stronger, look leaner and more toned. Great news! However to keep it up, continue improving and getting the best out of your workouts there are a few things to bear in mind. When you’re regularly hitting the gym, don’t forget to overlook these points:

1) Eat Right

We’ve all heard the phrase ‘abs are made in the kitchen.’ And it’s true, achieving the body you want isn’t just about slogging it out at the gym. You need to be consuming the right things to repair your muscles and fuel your body. A varied diet containing lots of fresh fruits and vegetables, lean protein, healthy fats and whole grains will suit just about everyone. Don’t be tempted to overeat or make bad choices because you know you’ll ‘work it off’ at the gym. True health comes from the inside, so eat right and make healthy food choices for the very best results.

2) Take Supplements

Alongside a healthy diet, there are a number of supplements you could consider taking to boost your progress at the gym. Whey protein, the best absorbed form of protein is usually taken after a workout to help build and repair muscles. Unlike protein obtained from the diet, whey protein reaches the muscles more quickly. Amino acids will improve muscle density as well as recovery rate. They are used directly by muscle tissue so can help with the immediate recovery of it. 

Creatine is a supplement which can help boost size and strength, promote lean muscle mass and amplify gains in strength. All natural testosterone boosters have been shown to be a safe and effective way to boost gym gains. You could read the results of Testofuel research for more information.

3) Have a Rest Day

A rest day is crucial to your overall success at the gym. To improve your performance you have to work hard. However, hard training will break down your muscles and in the very short term, make you weaker. Therefore a rest day, to recover and recuperate is essential. It’s the rest period which allows you to recover so you can get stronger and handle the increased exertion needed to improve even further.

4) Get a Training Partner

Training with someone else can boost your performance as you can motivate each other. It also means you’re less likely to skip workouts as you’re not able to get away with doing so! Depending on who your training partner is, you might find the competitive element causes you to perform better too. Speak to friends, colleagues or family members and see if anyone has similar goals or wants to improve their fitness. Providing the focus is kept on training and not socializing, it’s an excellent way to boost your progress at the gym.

A few adjustments and lifestyle changes mean you can maximize your results at the gym, and continue to improve your performance and appearance.

Saturday, September 24, 2016

11 Superfoods To Boost Your Health And Lose Weight

Nature is filled with amazing plants and ingredients that can help us be healthy, live longer and also lose weight and stay fit for good. If only we would consume more plant-based foods and less human-made foods. But that's another story. For today let's take a look at some of the healthiest superfoods on the planet:

1. Chlorella

This green algae found in South East Asia is the nature's ultimate multivitamin. It's filled with protein, polyunsaturated fats as well as other nutrients that were shown to reduce cravings, boost metabolism and improve insulin sensitivity...thus leading to less hunger and more fat burning!

2. Moringa

This plant found at the foot of the Himalayas contains the highest amount of zeatin out of all plants. The nutrient zeatin is a type of cytokin, and cytokins are known to boost cellular growth and slow the aging process. More cells are built compared to the ones that die, which means youthful skin cells and less wrinkles for you.

3. Spirulina

Spirulina is one of the most nutrient dense foods on the planet and just like chlorella, it has been shown to reduce cravings and increase the fat burning process (together with a good diet and exercise). Besides that it can also help prevent cancer, high cholesterol, high blood sugar and cardiovascular disease.

4. Mint

You may know that mint is good for your breath (after all it's used in most chewing-gum products) but it's also great for your stomach. It helps to fix upset stomachs, diarrhea and indigestion and it's also a good antioxidant.

5. Beets

What Fitness Equipment Do You Need For A Home Gym?

Whether you're a gym rat living the fitness lifestyle and knowing that you will train for as long as you'll live, or you're a regular person that wants to work out more often without having to go to a gym, then a home gym is a good investment. 

All you need is a free room (or a basement or garage) and a good amount of money to begin with (depending if you want to buy the equipment as new or used). But if you know that you will work out anyway in the years to come, the initial investment is definitely worth it because you would pay for the gym membership anyway. With the money you would pay on gym memberships for 1-2 years you can set-up a decent gym right in the comfort of your own home or apartment. 

Now let's take a look at the basic equipment you would need:

1. A Multi-function Station

If you can afford it, a multi-station device is a great choice for any home gym. You will be able to perform a wide variety of exercises for all muscle groups, thus saving a lot of space. But if you can't afford the multi-station, we'll look at cheaper alternatives below.

2. A Chin-Up Bar 

You can train pretty much any muscle group with a barbell, multiple weight plates and some dumbbells. But one exercise you won't be able to do is the lat pull-down (which can only be done  at a multi-function station). But with a chin-up bar you can do the alternative version (the lat pull-up) which is just as effective. 

If you're a beginner, doing 10 pull-ups will be quite a challenge at first. But as you get better, you will perform them much easier. If you get to the point where doing 20 pull-ups is really easy, you can start adding extra weight by hanging a weight plate to your belt (using a chain). 

3. A Squat Rack

Friday, September 23, 2016

6 Common Reasons You're Not Losing Weight

You have done everything to lose that stubborn fat, but nothing worked! If a strict diet, regular exercise and lots of natural remedies have all failed to bring down your weight, then here are the common mistakes you may be committing.

1. Maybe You Are Building Muscle

When you indulge in heavy exercise, you may not lose weight as you actually build muscle. You may be keeping a watch on your weight and ignoring the measurements that might be going down. While you are burning fat, you may also gain muscle at the same time, especially if you are an over-weight and untrained person just starting to work out. So you're basically keeping the overall weight the same. 

To know if you are building muscle mass, keep a track of your body measurements along with the weight. This will let you know whether you are losing fat or not! Use a BIA scale or fat calipers to find out your body fat percentage.

2. You're Tracking the Quantity and Not the Quality

A big glass of cola would contain about 150 calories while the equal quantity of black coffee may contain only 10 calories. This means the right food choices would make a big difference. The weight watchers usually keep a track on the quantity they eat but forget tracking the quality. You might be eating less by measuring the quantity with bowls or cups, however what really matters is the calorie content of the food you eat. 

Raw vegetables and fruits can be consumed more in quantity compared to the vegetables cooked with some kind of fat. Use a calorie calculator to keep the exact track of what you eat!

3. Your Diet Is Lacking Sufficient Protein

Protein is important for those aspiring to lose weight and also for those building muscles. Protein improves the metabolism of a person by fairly 100 calories when one consumes protein equivalent to 25% to 30% of the total calories consumed. Higher metabolism means more calorie burning and lesser food cravings. 

Maintaining the protein intake even after losing weight may ensure that the metabolism stays up, which would help in maintaining the weight later. Protein also affects appetite regulating hormone called ghrelin to reduce untimely food cravings.

4. You're Missing Out on Weight Training

Wednesday, September 21, 2016

6 Benefits Of Taking A Superfood Mix

1) Save Time

Whether you are travelling or don't have time to juice, or you don't feel like eating 5 different fruits and 5 different vegetables each and every day (the recommendation to get all your vitamins and minerals), just grab a green juice on the go and you're all set!

2) Mental Clarity

Getting a high dose of vitamins, minerals, aminoacids and antioxidants will make you feel incredible energy and better focus. Plus it will boost your brain power and immunity.

3) Reduce Stress

Taking a superfood mix on a regular basis will balance hormones already within normal range and reduce yourself from frustrations and stress.

4) Detoxify Your Body

A superfood mix like the Organifi Green Juice will help you get rid of toxins and detoxify your body.

5) Rejuvenate Your Skin

A greens mix will give you glowing, healthier, younger looking skin, hair and nails.

6) Boost Immunity

Packed with nature's most powerful superfoods and loaded with vitamins and minerals, the Organifi Green Juice will boost your immunity in any season of the year.